Food and Fitness

The following are listings of how much physical activity it takes in minutes, to burn off the energy gained by eating certain foods. Times are expressed in terms of several excellent types of physical activity, namely, walking, swimming, jumping rope, and cycling. All calculations are based on a 62 kg (137 lb) person. Walking is based on an asphalt road at 5.0 kcal/min; swimming is calculated based on the breast stroke at 10.5 kcal/min; jumping rope at 10.5 kcal/min; and finally cycling, at a leisure pace at 6.2 kcal/min.
List of Grain Products List of Fruits & Vegetables List of Dairy Products List of Meat & Alternatives List of Extras

Quick Tips

FAT - Canadians are currently eating too much fat. At most, only 30% of your daily intake of calories should come form fat, currently, Canadians are eating about 40%. We need to cut down, specifically, women need to cut about 20 grams of fat out of their daily diet and men about 30 grams of fat. If you know your actual calorie intake and want to figure out how much fat you could eat, you can do this by multiplying your calorie level by 0.30 and the dividing by 9. Example: 1800 calories a day X 0.30 = 540/9 = 60 grams of fat as a daily allowance (at most).

FIBRE - Fibre is an important part of your diet. Try to include about 25-30 grams of fibre in your diet each day. High fibre foods are usually low in calories and fat, and are also a good source of complex carbohydrates.

 

Grain Products

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Food Serving Size Calories Fat (gm) Fibre (gm) Walking (min) Swimming or Jumping Rope (min) Bicycling (min)
Bagel 1 200 2 0.7 40 19 33
Bran cereal 100% 125 mL (1/2 cup) 90 1 10 18 9 14
Bran flakes with raisins 200 mL (3/4 cup) 134 tr. 7 27 13 22
Bread - white 1 slice 76 1 0.5 15 7 12
Bread - 100% whole wheat 1 slice 61 1 1 12 6 10
Bread - rye 1 slice 61 tr. 0.7 12 6 10
Bun - hamburger 1 179 3 1 36 17 29
Corn Flakes 200 mL (3/4 cup) 70 tr. 0.2 14 7 11
Corn Puffs 250 mL (1 cup) 114 tr. 0.2 23 11 19
Cracker - soda 4 squares 48 1 0.2 10 5 8
Macaroni - cooked 250 mL (1 cup) 164 1 2 33 16 26
Muffin - bran 1 medium 104 4 4 21 10 17
Oatmeal - cooked 125 mL (1/2 cup) 77 1 3 15 7 12
Pancake 1 X 10.2cm diam. 61 2 0.3 12 6 10
Pita bread 1 X 16.5cm diam. 165 1 0.5 33 16 27
Rice - brown 250 mL (1 cup) 214 1 2 43 20 35
Rice - white 250 mL (1 cup) 202 tr. 0.8 40 19 33
Tortillas 1 65 1 1 13 6 10
Wheat - shredded 1 biscuit 95 tr. 2 19 9 15

 

Fruit and Vegetables

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Food Serving Size Calories Fat (gm) Fibre (gm) Walking (min) Swimming or Jumping Rope (min) Bicycling (min)
Apple 1 medium 82 tr. 3 17 8 14
Apple juice 250 mL (1 cup) 123 tr.. 0.8 25 12 20
Apricot - dried 10 halves 83 tr. 3 17 8 13
Banana 1 106 tr. 2 21 10 17
Beans - green 250 mL (1 cup) 46 tr. 3 9 4 7
Broccoli - spears, cooked 250 mL (1 cup) 48 tr. 4 10 5 8
Cantaloupe 1/2 93 tr. 2 19 9 15
Carrot - raw 1 31 tr. 2 6 3 5
Corn - creamed 250 mL (1 cup) 194 1 4 39 18 31
Fruit cocktail 125 mL (1 cup) 60 tr. 1 12 6 10
Grapes 10 15 tr. 0.3 3 1 2
Grapefruit 1/2 39 tr. 0.7 8 4 6
Mushrooms - canned 250 mL (1 cup) 40 tr. 5 8 4 6
Orange 1 62 tr. 2 13 6 10
Orange juice - frozen diluted 250 mL (1 cup) 118 tr. 0.3 24 11 19
Peach - raw 1 37 tr. 1 7 4 6
Pear - raw 1 medium 100 1 5 20 10 16
Peas - green, cooked 250 mL (1 cup) 132 0.5 7 26 13 21
Potatoes - baked 1 148 tr. 4 30 14 24
Potatoes - french fries 10 158 8 0 32 15 25
Prunes - dried 10 201 tr. 6 40 19 32
Squash - cooked 250 mL (1 cup) 75 1 7 15 7 12
Strawberries - raw 250 mL (1 cup) 47 0.6 3 9 4 8
Tomatoes - raw 1 medium 23 tr. 1 5 2 4
Tomato juice 125 mL (1/2 cup) 22 tr. 0.9 4 2 6
Vegetables - mixed, cooked 250 mL (1 cup) 102 tr. 9 20 10 16
Watermelon 1 slice 25 cm diam. X 2 cm 118 2 1 24 11 19

 

 

Dairy Products

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Food Serving Size Calories Fat (gm) Fibre (gm) Walking (min) Swimming or Jumping Rope (min) Bicycling (min)
Cheese - cheddar 45 gm (1.5 oz) 181 15 0 36 17 29
Cheese - cottage or creamed 4.5% B.F. 125 mL (1/2 cup) 123 5 0 25 12 20
Cheese - cottage 2% B.F. 125 mL (1/2 cup) 107 2 0 21 10 17
Cheese - mozzarella 45 gm (1.5 oz) 118 7 0 24 11 19
Cheese - processed cheddar 45 gm (1.5 oz) 169 14 0 34 16 27
Milk - whole 250 mL (1 cup) 159 9 0 32 15 26
Milk - 2% 250 mL (1 cup) 128 5 0 26 12 21
Milk - skim 250 mL (1 cup) 90 tr. 0 18 9 15
Milk shake, chocolate 250 mL (1 cup) 250 6 0 50 24 40
Ice cream, 10% B.F. 125 mL (1/2 cup) 142 8 0 28 14 23
Yogurt - flavoured, 1.4% B.F. 125 mL (1/2 cup) 136 2 0 27 13 22
Yogurt - plain, 1.5% B.F. 125 mL (1/2 cup) 79 2 0 16 8 13

 

Meat and Alternatives

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Food Serving Size Calories Fat (gm) Fibre (gm) Walking (min) Swimming or Jumping Rope (min) Bicycling (min)
Beef - corned 90 gm (3 oz) 226 17 0 45 22 36
Beef - roast 90 gm (3 oz) 200 10 0 40 19 32
Beef - sirloin steak (lean) 90 gm (3 oz) 186 8 0 37 17 30
Chicken - fried 140 gm 364 18 0 73 35 59
Chicken - livers 100 gm (5 livers) 157 5 0 31 15 25
Chicken - roasted breast, no skin 90 gm (3 oz) 148 3 0 30 14 24
Cod, haddock, and sole - broiled 90 gm (3 oz) 150 5 0 30 14 24
Crab, lobster 90 gm (3 oz) 91 2 0 18 9 15
Egg 1 75 5 0 15 7 12
Halibut - broiled with butter 90 gm (3 oz) 154 6 0 31 15 25
Hamburger - broiled 90 gm (3 oz) 260 19 0 52 25 42
Herring - smoked 55 gm (2 oz) 116 7 0 23 11 19
Lamb - chop, lean 90 gm (3 oz) 169 7 0 34 16 27
Lentils - cooked 250 mL (1 cup) 244 1 8 49 23 39
Liver - beef 90 gm (3 oz) 195 7 0 39 19 31
Oysters 9 small = 90 gm (3 oz) 59 2 0 12 6 10
Pork - bacon 2 slices = 13 gm 75 6 0 15 7 12
Pork - chop, lean 1 chop = 72 gm 159 7 0 32 15 26
Pork - ham, lean 2 slices = 90 gm (3 oz) 130 5 0 26 12 21
Pork - sausage 1 = 15 gm 55 5 0 11 5 9
Pork - spareribs 2 med = 70 gm 235 18 0 47 22 38
Red kidney beans - cooked 250 mL (1 cup) 230 tr. 15 46 22 37
Salami 1 slice = 22 gm 56 4 0 11 5 9
Salmon 90 gm (3 oz) 182 11 0 36 17 29
Shrimp 28 med = 90 gm (3 oz) 104 1 0 21 10 17
Split peas - cooked 250 mL ( 1 cup) 244 1 10 49 23 39
Tofu 7cm X 6cm X 2cm (90 gm/3 oz) 68 4 1 14 6 11
Tuna 90 gm (3 oz) 143 1 0 29 14 23
Turkey - roasted dark meat 90 gm (3 oz) 161 6 0 32 15 26
Veal - cutlet 92 gm (3 oz) 215 12 0 43 20 35
Wiener 1 118 11 0 24 11 19

 

Extras

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Food Serving Size Calories Fat (gm) Fibre (gm) Walking (min) Swimming or Jumping Rope (min) Bicycling (min)
Apple pie 1/6 of 23cm diam. pie 404 18 2 81 38 65
Arrowroot cookies 2 58 2 0 11 5 9
Beer 341 mL (10 oz) 145 0 0 29 13 23
Butter 5 mL (1 tsp) 36 4 0 7 3 6
Cheesecake 1/12 of 23cm diam. cake 278 18 0 56 26 45
Chocolate bar - plain 30 gm (1 oz) 156 10 0 31 15 25
Chocolate chip cookies 6cm diam. X 2 104 5 0.4 21 10 17
Doughnut 1 165 8 0.8 33 16 27
Fig bars 2 100 2 0.6 20 10 16
Hard candy 6 116 tr. 0 23 11 19
Jams & preserves 15 mL (1 tbsp) 56 tr. 0.4 11 5 9
Liqueur - creme de menthe 50 mL (2 oz) 210 0 0 42 20 34
Margarine 5 mL (1 tbsp) 34 4 0 7 3 6
Mayonnaise 15 mL (1 tbsp) 100 11 0 20 10 16
Popcorn - air popped 250 mL (1 cup) 25 tr. 0.5 5 2 4
Potato chips 10 chips 108 7 0 22 10 17
Salad dressing - french 15 mL (1 tbsp) 64 6 0 13 6 10
Soft drinks 1 can 119 0 0 24 11 19
Sour cream 15 mL (1 tbsp) 23 3 0 5 2 4
Table cream - 18% B.F. 15 mL (1 tbsp) 28 3 0 6 3 5
Tea/Coffee 250 mL (1 cup) 2 0 0 0.4 0.2 0.3
Whipped topping - non dairy 15 mL (1 tbsp) 16 1 0 3 2 3
Wine - white 100 mL (3.5 oz) 77 0 0 15 7 12

 
     The above was adapted from the Heart and Stroke Foundation of Canada's "Fitness Wheel"

     Healthy Eating Quiz - how healthy are your eating habits?

     Healthy Food Choices Check-list - how healthy are your food choices?

 

 

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